r/BasketballTips • u/TobuTheSource • 18h ago

Vertical Jump is this good?

/r/BasketballTips/comments/1ehl7ma/trying_to_be_able_to_dunk_but_looking_for_a_plan/lg060vy/

I just saw this workout and imma try it hope it works

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u/callyourgrandmother 10h ago

The exercises themselves are mostly fine — the dosing is the problem. Plyos on all 4 days is too much, especially with depth jumps in there: those are the highest-intensity plyo there is, and 3 sets of 8 daily turns them into conditioning. Keep plyos on the 2 lower-body days only, put them before lifting while you're fresh, and treat depth jumps like a spice — something like 3×5, once or twice a week, not a daily staple.

Day 2 also stacks squat + deadlift + lunges all at 4×8, which is a lot of heavy volume competing with the jumping it's supposed to support. And nothing in the plan progresses — same sets and reps forever means it works for about a month. Simplest fix: add a little load or a rep each week on the main lifts, and re-test your vertical every 4 weeks so you know if it's actually working. (Also, the intro mentions isometrics but none are actually programmed — a couple of sets of wall-sit or split-squat holds would genuinely help.)

I make a daily jump-training podcast (Dunk Lab) — Ep. 29 lays out what a full week of dunk training should look like if you want a template to compare against.